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Sat 19th Apr 2025 at 9:08am by Gooner

Run > General
  • Good
  • drizzle
  • breezy
  • Time
    26:20
  • Miles
    3.14
  • Min/mi
    8:23
  • Pacing
    92.7%
  • WAVA
    51.14
  • Stride(cm)
    106
  • Cals
    416
  • Watts
    428
  • Cadence
    181
  • BPM
    174
  • %MHR
    88.7
  • B/mi
    1458
  • Asc(m)
    48
  • Hillscore
    3
  • Surface
    Road

Notes & Comments

5k benchmark effort for the house cup, went better than expected and the course suited me, getting the main hills out of the way early on but the last incline was a killer when I was already pushing. Reckon I'm not far off a sub 26 again which is a nice surprise as I was aiming for sub 28.

26.06 for the 5k.

1) 1mi - 8:46(8:46/mi) 164/178bpm [1438b/mi] 131cal 429/579W
2) 1mi - 8:19(8:19/mi) 175/182bpm [1457b/mi] 132cal 411/569W
3) 1mi - 8:12(8:12/mi) 182/186bpm [1492b/mi] 135cal 432/542W
4) 0.14mi - 1:03(7:43/mi) 186/189bpm [1436b/mi] 18cal 439/505W
8:46 8:19 8:12 1:03
Ness
Well done 👍
LindsD
Nice

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
  • Power
Multi Graph Loading...
mi ( to ) | /mi | bpm | spm

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Power Watts Watts Ascent mtrs Asc.
0.13 56 56 7:26 118 98-135 877 174 166-176 409 351-472 0/6
0.25 2:01 1:05 8:43 149 136-163 1300 174 170-176 479 423-579 6/0
0.38 3:08 1:07 8:56 167 164-170 1492 176 174-176 453 420-504 5/0
0.50 4:16 1:08 9:05 170 169-172 1543 176 174-178 421 372-481 2/0
0.63 5:25 1:09 9:10 173 171-175 1586 177 176-182 414 359-488 4/1
0.75 6:33 1:08 9:03 174 173-175 1574 178 176-180 419 403-461 4/0
0.88 7:45 1:12 9:37 175 171-177 1684 180 176-184 456 411-511 6/0
1.00 8:46 1:01 8:07 177 175-178 1436 180 174-186 406 323-467 4/1
1.13 9:48 1:02 8:15 176 175-177 1453 177 176-178 428 334-480 0/11
1.25 10:59 1:11 9:31 178 173-182 1693 176 174-178 488 382-569 9/0
1.38 12:03 1:04 8:32 178 177-181 1520 178 176-180 395 357-447 1/4
1.50 13:04 1:01 8:07 175 174-177 1422 178 176-180 418 385-448 0/4
1.63 14:03 58 7:47 174 172-175 1356 177 176-180 355 335-383 0/10
1.75 15:03 1:00 8:00 172 167-173 1377 181 176-186 425 386-451 0/6
1.88 16:04 1:01 8:08 172 167-178 1399 182 178-186 398 378-420 0/5
2.00 17:05 1:02 8:14 178 177-179 1465 185 182-186 414 405-427 0/2
2.13 18:05 1:00 7:57 179 177-180 1424 186 184-188 431 417-443 0/3
2.25 19:07 1:02 8:16 179 178-180 1480 185 182-188 413 390-427 0/3
2.38 20:09 1:02 8:18 180 179-181 1494 185 182-188 425 412-458 0/1
2.50 21:09 1:00 7:59 182 180-183 1452 185 184-188 448 425-480 2/1
2.63 22:10 1:01 8:06 182 180-183 1473 185 182-188 434 408-469 1/2
2.75 23:11 1:01 8:07 181 180-183 1470 185 182-188 446 424-481 2/1
2.88 24:15 1:04 8:30 185 182-186 1574 185 182-188 450 383-542 5/1
3.00 25:17 1:03 8:22 184 183-185 1538 185 182-188 413 397-427 2/0
3.13 26:15 58 7:42 186 184-189 1433 189 184-192 437 401-505 2/0
3.13 26:20 5 8:27 188 188-189 1590 190 190-190 482 480-484 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    174 avge / 189 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    31 2.4% 9:06

  • Cadence Distribution

    181 avge / 192 max Stride Length: 106cm

  • Power Distribution

    428W (579 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 26 6:53 39.37% More
    200m 55 7:23 39.48% More
    400m 1:57 7:49 39.05% More
    800m 3:59 8:00 43.72% More
    1km 4:58 8:00 46.06% More
    Mile 8:04 8:04 49.13% More
    5k 26:06 8:24 51.07% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:40 7:40 51.69
    5km 26:02 8:23 51.20
    5M 43:29 8:42 49.85
    10km 54:59 8:51 49.16
    10M 1:31:51 9:11 48.17
    Half 2:02:54 9:23 47.42
    20M 3:13:57 9:42 46.87
    Mara 4:19:31 9:54 46.74
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